Warm up
2 rounds of:
200m row
5 KBS
5 box jumps
5 pushups
Endurance
In a 16 min window:
Buy-in: 3 rounds for time:
400m run
40 ft. sled push 150/120 lbs
10 box jumps 24/20 in
then, in the remaining time, AMRAP:
10 double DB deadlifts 50/35 lbs
10 pushups
-- rest 4 min
In a 16 min window:
Buy-in: 3,000m/2,400m row
then, in the remaining time, AMRAP:
10 American KBS 24/16 kg
10 V-ups
10 burpees
UES strength
Warm Up
2 Rounds
10 Bootstrappers
6/leg Barbell Split Stance RDLs
15 Russian KB Swings
10/arm KB Plank Pullthroughs
Deadlift
Take as many sets needed to find a:
6 Rep Max
Then 2 Drop Sets
1 set: 12 Reps @ 80% of todays 6 Rep Max
1 set: Max Set of Unbroken @ 60% of todays 6 Rep Max (20 Rep Cap)
-Time Cap 20 mins-
Accessory
15mins Alt EMOM (3 Rounds)
10 Barbell Goodmornings
:20sec/leg Copenhagen Plank
10 Ring Curls
15 Hanging Leg Raises
8/side Weighted Deadbugs